My second awesome newsletter

My second newsletter came out last Thursday (May 5).

I am reposting it for my GFG! readers right here.

If you would like to sign up to receive future newsletters in your inbox, you can go right here to enter your e-mail address.

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Dear friends,

Thank you for your interest in my newsletter.

If you didn’t receive the first newsletter (this is only the second) you can click here and read it on my blog. (The first one went out on Friday, April 15.)

There was one broken link in my first newsletter, which took you to my blog post called Going Bone Deep. The link should be good this time around.

Some of you told me you didn’t get the first newsletter. Likely one of two things happened, either I got your e-mail address wrong or the newsletter went into your Spam/Junk folder.

You will either be getting this newsletter once or twice (or even zero times–but then you won’t even know it). After I send it out I am going to follow up with an e-mail. This will let me know who’s e-mail I have incorrect. And if I have it correct it will alert you that … Continue reading

Taking care of our feet with yoga

As a yoga teacher I teach and practice the same sequence for a week (as many of my yoga teachers do).

The sequence I teach my students is the sequence I practice at home over the same week.

And I usually like to have a theme each week, whether it is an anatomical focus or types of poses, such as twists, low back, balancing poses, feet …

This week my focus is feet. Feet are the roots of our body.

As one of my yoga teachers says, you have to go down to go up. To me that means we have to feel strong and grounded in our feet and legs to grow in our standing poses, such as Tadasana (Mountain Pose).

We treat our feet so badly. We shove them into shoes that are too small, too narrow, too high, too flat, too pointy … We stand on them too long and not properly. We wear the wrong shoes while exercising. We wear shoes that don’t give us enough support or the right support.

About 77% of Americans have experienced some sort of foot pain, according to a survey done by the American Podiatric Medical Association.

In a Continue reading

Minus 1 drink, abs/core work are featured in this Monthly Challenge

The first Go Fit Girl! Monthly Challenge seemed successful. Trying to increase or get your water intake to at least 48-64 ounces a day and either trying yoga for the first time or if a regular yogi, trying a new teacher or new kind of class/practice.

Today launches Go Fit Girl’s October Monthly Challenge.

And the challenges are:

Nutrition: Minus 1.

Do you drink more than one cup of coffee a day, how about numerous Diet Cokes? Do you have more than one glass of wine or beer when you get home at night?

If you are a regular soda drinker, whether regular or diet (I know there are a bunch of Diet Coke heads out there) or caffeine or booze … try to eliminated just one a day every day this month. If you want to cut the amount down by more feel free.

If you normally drink 10 Diet Cokes a day, try to just have nine. If you have three cups of coffee each morning, try to just have two. For booze, either try to just drink on the weekends (my normal alcohol intake is Friday through Sunday) or if you regularly drink during the week … Continue reading

Learning about my sway back, core

On a day when I can sleep in, which is usually 6:30 a.m. Yes, 6:30 in the morning is sleeping in for me. How sad …

Anyway, Fridays I normally work from home. So I usually just roll out of bed and turn on the computer and work.

Today I got up about 5:45 and headed to the gym for a 6:30 a.m. hard core class.

Will pushes us pretty hard. But he never gives you a hard time if you take a break or just can’t do something. He will come over and correct you or give you an alternative.

The last 10 minutes or so of class we do ab work. In a lot of the ab exercises my back can only handle so much and I just can’t continue with the discomfort in my back.

So I asked him about it after class. I mentioned my weakish core (no matter how much yoga and abs I do I still don’t have a super strong core), my back issues, like my kyphosis, which is a curvature of the upper spine, and my sway back, which Will told me today is called lordosis and he also … Continue reading

America’s Next Pole Dancer?

My good friend Monica is getting married next month. Her bachelorette party was on Saturday.

Because my mom was in town I couldn’t participate in most of the activities. But the one I did participate in was the pole dancing class.

Talk about some sweaty exercise.

There were probably about 15 of us participating. There were five poles set up. The instructor would show us a simple routine around the pole and then have us each try it out.

We learned a few routines and then put them all together for a “sexy” dance. We also did some booty popping. If you want to look for videos you can look yourself. Just realize it is at your own risk.

Working the stripper pole is a lot harder than it looks. You have to have strong arms, strong legs, strong core, strong back …

I think my regular yoga practice helped with my pole dancing practice. I am not super coordinated. But the routines were simple. And I seem to have some sort of odd focus and calmness while trying out the various routines and tricks.

And for some reason I am really good at fireman, which is where you … Continue reading

I’m not interested in hurting myself

Today during my Vinyasa yoga class I thought about what Vickie, one of my yoga teachers, says to the class when she puts us into a challenging pose … I’m not interested in you hurting yourself or I am not interested in you hurting your insert body part here.

I have kyphosis. One time in a yoga class the teacher told everyone that old people have kyphosis, which can be true. But I have it, too. I have a slight curvature of the upper spine, which can give me lower back pain. I have weak back muscles and a weak core. A strong core makes for strong back muscles. I continue to strive and work on both.

In class tonight we focused a lot of work on our lower backs. Eventually I really started to feel it in my back. So I took a step back and focused  on not hurting myself and taking care of me.

I gave my back and body and mind extra time in Child’s pose tonight. And Lily, the yoga teacher tonight, came over and helped me get deeper into the pose. She has an amazing touch and is training to be a massage … Continue reading

Aligning the spine in yoga

I attended the 6 p.m. yoga class, which Baxter normally teaches. I forgot he is in Costa Rica this week for a yoga retreat.

Dominick was the sub. I like Dominick’s teaching style and he is funny. But his class starts at 4:30 on Mondays and Wednesdays. So I can rarely go. But I do enjoy when he subs one of my regular classes.

Today Dominick focused on the spine and back.

Focusing on the back/spine/alignment is always good for me. I have bad posture, kyphosis, weak back muscles, not the strongest core, low back pain and a strong lower back arch.

Dominick talked to us about the natural alignment of our spines. He had us hold full forward bend. And then half way up with blocks under our hands to help us really focus on keeping the back straight.

We also focused on hinging at the waist instead of rolling the back down. This also helps keep the back straight and engaged.

Every pose we performed today we focused on the alignment of the back and our breathing through the front and then down the back. We held the poses much longer while focusing on alignment … Continue reading

I call it the 2-hole punch core flexer

Yesterday while 2-hole punching some paperwork to file into the patent files I noticed that every time I hit the lever on the hole puncher I would engage my abs.

I never noticed that until yesterday. I mean, I could be volunteering to hole punch everyone’s paperwork at the company and have washboard abs.

Do you think I should do an instructional video?

Elliptical today

So Saturdays are my normal day to work out for two hours: spin; abs/core; body conditioning.

When I woke up yesterday morning I was so tired and dehydrated (did some drinking the night before) that I just couldn’t go to the gym. I was only planning on hitting spin because of a wedding Curt and I had to attend later in the day.

Sundays are my normal off gym day. But I decided to go today since I missed yesterday. The elliptical on my own is not as good of a work out as spin class. But it was better than nothing.

Tree Pose

I have been doing yoga on a regular basis for almost two years. I normally practice yoga about three times a week.

I have seriously come a long way. But the thing with yoga is you are always improving and getting better and stronger. I don’t know if you ever master it? Some might disagree. But I feel with yoga there is always room to grow and improve.

Anyway, I suck at the balance poses. I actually dislike when we have a huge focus on balance. I get frustrated because I can’t stay up for very long without falling over.

A lot of that has to do with core strength. And I am understanding better how to use my core strength to keep me up in certain poses.

Yesterday in yoga we did Tree Pose, which I am getting much better at. And I am proud to say I only fell out of the pose once on one side.